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Emma Coburn’s Prerun Warmup Only Takes 5 Minutes

Activate your core, glutes, hamstrings, and hips for smooth, injury-free miles.

Waking up early to fit a run in on busy day takes some effort, and the last thing you want to do is add more time to the session with a warmup. But you don’t actually have to carve out a ton of time to prep your muscles for action. Just five minutes is enough to make sure your miles are smooth and you stay injury-free.

Emma Coburn knows this. She has found success as a steeplechaser in part by warming up for her training runs the right way. The eight-time U.S. champion and 2017 world champion in the event won a bronze medal in the 2016 Rio Olympics and a silver medal at the 2019 World Championships.

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In the video above, which can be found on Fleet Feet’s YouTube page, Coburn demonstrates a five-minute prerun routine that activates your core, glutes, hamstrings, and hips, and allows you to run stronger and with better form. You will need a mini resistance band to do these moves. An exercise mat is optional.

“It’s important to do exercises before I run really to prime my body, so my first mile, I’m feeling warmed up and ready to go instead of feeling kind of creaky and slow that first mile,” Coburn says in the video.

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You can do these moves before every run, whether you’re heading to the track or the trailhead.

  • Standing Banded Half Moon Drill
  • Standing Banded Diagonal Leg Extension
  • Banded Lateral Walk
  • Knee Drive Drill
  • Bird Dog
  • Single-Leg Glute Bridge
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